How To Use A Kettlebell To Get In Crazy-Hot Shape
By Kristen Dold
Not sure how to use a kettlebell? This workout tones your whole body in just 15-minutes and one kettlebell is all the equipment you need.
The winter solstice may have past, but the end of winter is still a looooong way off! And so is any motivation to spend time in the gym when you could be heading home to a glass of vino and your bunny slippers. So can you get a quick workout in without skimping on gains? Absolutely! The secret is dynamic combo moves that target at least two muscle groups (think quads and biceps) in each rep, says master kettlebell trainer Paul Katami, who created this routine. “They’re great time-savers and also challenge your stabiliser muscles, which help improve core strength and balance.”
Enter The Kettlebell
While you can use a dumbbell for these moves, a kettlebell’s weight isn’t evenly distributed, so your muscles have to work harder to steady the bell with each lift or swing. Three or four times a week, do two sets of this circuit. Start with a light kettlebell, then go heavier once you’re familiar with the form. Do the prescribed reps of each exercise, moving from one to the next with little or no rest.
1. SWING WITH LEG RAISE
Start in a half squat, holding the kettlebell between your knees, arms straight and chest up. Swing the weight overhead, arms straight, and raise your right leg straight out to the side. Return to start and repeat with the left leg. That’s one rep. Do 15.
2. LATERAL LUNGE WITH BICEPS CURL
Hold the bell in your right hand, step to the left, and lower into a side lunge. Curl the weight up toward your left shoulder. Reverse the move to return to standing. That’s one rep. Do 12 to 15, then repeat with the other arm and leg.
3. SQUAT TO ROTATIONAL PRESS
Hold the bell at your chest and lower into a squat, chest up and back flat. As you stand, rotate your feet and torso to the left, pressing the weight over your left shoulder. Return to standing and repeat, rotating to the right side. That’s one rep. Do 10.
4. THREAD TO ROW
Start with the bell in your right hand. Lunge forward with your left leg and pass the bell under your leg to your left hand. Step back to standing, then row the weight up to chest level. Lower the weight. That’s one rep. Repeat on the other side, and continue alternating for 20 total reps.
Looking for more? Here are five workouts that burn more kilojoules than a spin class.